KPJ Golf Blog

Golf requires a lot of time and effort, not to mention a great deal of skill, mental fortitude and perseverance to excel at it. The explosive nature of the swing can put a tremendous amount of stress on the body, and a majority of professional golfers have experienced some sort of nagging injury at one time or another in their careers. But you don’t have to be a professional to experience some of the most common injuries in golf.  Even casual golfers can sustain injuries. Many injuries can be prevented.

Experts in sports medicine note a number of factors
that contribute to common golf swing injuries:

· Overuse and over practice
· Poor swing mechanics
· Over-swinging
· Not warming up the muscles properly
· Rotational stresses placed on the spine
· Incorrect grip and set-up
· Traumatic force to the body resulting from
a poorly executed swing

These factors can lead to the most common injuries:

1. Back Pain – An estimated 75 to 85 percent of all Americans will experience some form of back pain during their lifetime, and the numbers may be higher among golfers. The rotational stresses of the golf swing can place considerable pressure on the spine and muscles. Compound that with the fact that golfers spend 4 to 5 hours in a bent-over stance, repeating the same motion hundreds of times, it is no wonder that playing golf can cause minor strains in the back that can easily lead to severe injuries.  To keep your back healthy for golf, add exercises that stretch and strengthen your back.

2. Tendonitis in the Elbows – Tendonitis (irritation and inflammation of the tendon tissue) is the most common condition affecting the elbow.  It is frequently referred to as “tennis elbow” when there is an injury to the outer tendon, and “golfer’s elbow” when there is an injury to the inner tendon.  Interestingly enough, most golfers suffer more from “tennis elbow” than “golfer’s elbow.” The risk of getting tendonitis increases with age, and is higher in people who routinely perform activities that require repetitive movements that increase stress on susceptible tendons, such as hitting golf balls. In addition, even with less repetition, these type of injuries can be aggravated by an improper swing motion.

Treatment focuses on resting the injured tendon to allow healing, decreasing inflammation, promoting muscle strength, and improving improper swing mechanics. In most patients, tendonitis readily resolves with treatment.

3. Knee Pain –  Knee pain can occur from the strain placed on a weak knee to stabilize the rotation of the hip axis at the beginning of the swing.  Extreme force placed on the knee can result in torn ligaments. Arthritis sufferers may experience more knee problems because the degenerative nature of the disease, which results in a gradual wearing away of joint cartilage.

Treatment of knee pain depends entirely on the cause of the problem. So if you are experiencing symptoms, you must see a doctor. Stretching, rest and icing to bring down inflammation can all help alleviate symptoms.

4. Rotator Cuff – Pain may be felt in the shoulder or upper arm at various phases of the golf swing, or following play, often during the night and when extending arms overhead.  Injuries to the rotator cuff can be sustained through traumatic force resulting from a poorly executed golf swing, hitting a root or rock, taking a deep divot, and from overuse. Golfers can develop tendonitis, bursitis, and tears in the rotator cuff due to the repetitive motion of the golf swing.

Rotator cuff injuries are usually treated with anti-inflammatory drugs. In some instances, surgical repair becomes necessary.  In these cases, modifications to the golf swing, combined with strength conditioning could alleviate symptoms and prevent further injury.

5.  Wrist Injuries – The repetitive motions of golf, and the high speed of the typical golf swing can place wrists at a high risk for injury.  Pain and tenderness on the top of the wrist, experienced at the top of the backswing and at impact, are common.  The most common golf-related wrist injury is tendonitis, or swelling of the tendons responsible for wrist movement.  Many wrist injuries, as well as other golf-related injuries, can be prevented by a pre-season and year-round golf-specific conditioning program.

6. Hand and Finger Injuries – Much as with wrist injuries, the repetitive motions of golf, and the high speed of the typical golf swing can place the hands and fingers at high risk for injury.  Repetitive blunt trauma or single severe trauma to the fingers can lead to numerous conditions such as tendonitis, broken or deformed bones and a condition called hypothenar hammer syndrome, or HHS.

Learning the proper grip, avoiding long periods of ball bashing, and not hitting balls off of artificial mats can prevent all these injuries. (PGA Tour player Aaron Oberholser had a finger injury last year.)

7. Neck Injuries – Neck injuries are common in new golfers who are not used to twisting their bodies in different directions.  After a few hours of swinging the club and hitting balls, the neck muscles may shorten in spasm and freeze the neck into a painful position.

Again, like most injuries, neck injuries can be prevented by first warming up the muscles, taking frequent breaks while playing or practicing, and slowly working up to longer periods of practice and play. The primary goal of an exercise program for your neck is to strengthen and stretch the shoulders and upper back. (LPGA Tour player Annika Sorenstam had a neck injury last year.)

8. Foot and Ankle Injuries –  Throughout the golf swing, the body acts as a whip; power production starts with the feet pushing against the ground. Each foot moves differently during a golf swing.  The back foot must allow for more pronation during the follow-through of the golf swing than the front foot.  Injuries can occur when the golfer looses his or her footing or balance during the swing, while performing the swing with the improper swing mechanics, and when hitting a ball off an uneven surface.

Sprains in the ankles, tendonitis in the ankle and foot bones, and inflammation and blisters are common injuries that can be sustained while playing golf.  Wearing properly fitted golf shoes and improving swing mechanics are the best ways to prevent foot and ankle injuries.

9. Hip Injuries – The hip joint is usually very mobile and able to withstand large amounts of loading stresses, but is particularly vulnerable to injury during golf, since the swing involves a tremendous amount of pivoting and twisting movements.  During the golf swing, the hip is subjected to repeated adduction and flexion/extension forces. This requires a great deal of control throughout the gluteal muscles and the adductor muscle complex. It is these rotational and shear forces that cause injuries such as groin strains and low back injuries.

The hip joint is very similar to the shoulder joint or rotator cuff, so the injuries sustained to the hip are very similar to the tears that occur to the rotator cuff.  Again, warming up muscles before play is imperative to preventing injury, as is adding flexibility and strength to the strengthening the muscles that surround the hip joint and socket. (PGA tour players Jack Nicklaus and Peter Jacobsen had hip replacements.)

10. Sunburn – Skin is the largest organ of the body, and the most vulnerable to damage while playing golf.  Repeated exposure to the sun can lead to skin damage and even skin cancer.  Since golfers typically spend 4 to 5 hours exposed to the sun – often during the hottest part of the day –  they are most likely to injure their skin through sunburns.

Prevention is the best defense against the sun.  Always apply sunscreen with an SPF of 15 or higher, and reapply often during the round.  Wear a hat, sunglasses and protective clothing if you are going to spend long periods of time out in the sun. (PGA tour players Nick Price and Tom Watson both had skin cancer scares.)

Preventing the most common golf injuries can be done by working on improving swing mechanics, participating in golf-specific conditioning programs, buying properly fitted equipment, avoiding long practice sessions, always performing a warm up routine before practice and play, and (golf-specific) stretching frequently.

Be sure to sign up for my blog to get information on how to prevent injuries, improve strength and flexibility and improve your golf swing. Visit www.golffitnessmagazine.com for more golf-specific tips.

Email me your questions and comments to KPJ@swingbladegolf.com.

Since my husband Dan Jansen is a native of Wisconsin, he is very partial to Wisconsin golf courses. He always talks about how great they are and how they may be some of the best golf courses in the country.

I always appease him and say, “Yes, honey, I am sure there are a couple of nice little courses up in that area.”

We all know that the Kohler Co. Resort has a very nice golf course: the Straits at Whistling Straits, home of this year’s  PGA Championship. Standing on the Straits course looking out at Lake Michigan you might think you are in the British Isles not 60 miles north of Milwaukee.

But the Straits course is just the tip of the iceberg when it comes to Wisconsin golf. Golf insiders like my husband know that the Badger State has some of the best natural terrain for golf in the nation and it is because of an iceberg. Over 12,000 years ago, mountainous flows of glacial ice sculpted unique rolling hills and shaped the landscape across the state. Not to mention the bulldozers that Pete Dye brought in to move thousands of mounds of dirt to build the Straits course. In recent years, Wisconsin’s rolling, wooded terrain has attracted the world’s biggest names in golf course design and the state boasts dozens of PGA-caliber courses and is attracting national championships.

My husband Dan recently took me on a golf vacation in Wisconsin and since Wisconsin is in the spotlight this week with the PGA Championship, I thought I would highlight some of the golf courses we played.

Check them out …

1. Erin Hills Golf Course

Erin Hills, located just 35 miles northwest of Milwaukee in the Town of Erin, was rated “Best New Golf Course of the Year” by Golf Magazine when it first opened 3 years ago. Erin Hills was the site of the  2008 Women’s Amateur Public Links and will host the the 2017 U.S. Open.

Apparently, no dirt was moved to build the golf course, they just planted grass over the glacial dunes. One of the most difficult golf courses I have ever played, there are a lot of blind shots, elevated and punch bowl greens, huge bunkers with shaggy grass edges and waist high fescue.

Trying to be a lot like the Straits course at Kohler, Erin Hills recreates an Irish links-style course. You definitely feel like you are in Old-World Europe because there is not a house, power line or highway in site.

Added bonus: Erin Hills has 19 holes. The 19th hole or the “Bye hole” as they call it, which originally followed the 18th hole was created to settle all bets after completing the round. At Erin Hills the Bye hole is a 164-yard par-3 hole located between the 9th and 10th holes and will used in tournaments replacing the par-3 seventh hole.

2. The Irish Course at Whistling Straits

This 7,201-yard course, designed by Pete Dye, combines old style links golf with modern day target golf located next to the Straits course. There are some holes that require you to carry the ball off the tee 150 to 200 yards depending on what tees you play. Unlike Erin Hills, 8,000 truckloads of dirt were brought in to make rugged dunes alongside the now famous Straits course. And like the Straits course, there is sand everywhere. Although there are not as many holes that overlook Lake Michigan like the Straits course, the Irish course is one of the prettiest courses I have ever played. If you tee off in the morning as we did, you may have to play a few holes in the fog making it feel as if you are seaside in Ireland. Make sure you practice your fairway bunker shots and take advantage of the caddies; they can help you save strokes around the greens.

Most memorable hole: The 13th hole called Blind Man’s Bluff, a 187-yard par-3 that reveals only a quarter of its putting surface to players on the tee box.

3. The River at Blackwolf Run

This 6,991-yard course also designed by Pete Dye is one of the most special golf courses I have ever played. Playing the River course, I felt like I was in a fairy tale. As you play the course, you walk past meandering streams, thick wooded forests and colorful meadows. Site of the 1998 U.S. Women’s Open the River Course and the Meadow Valleys Course are ranked among Golf Magazine’s Top 100 Courses in America.

Do not play this course if you slice or hook your driver, you will never find your tee shots. The names of some of the holes speak for themselves. Starting out with the par-5 1st hole named the Snake, you have to place your drive perfectly in the fairway or you will be in the river on the left or the waist high fescue on the right. The 2nd hole is called Burial Mounds because of the huge dunes that line the entire right side of the hole. The 3rd hole is called is called Gotcha because if try to shorten this very long par-4 hole you end up in a very deep bunker. I think I saw some skeletal remains of a poor guy who tried unsuccessfully to get his second shot to the green. Other holes are called Hell’s Gate, Blind Alley, the Sand Pit and the 18th hole is called Dyehard. Need I say more?

My favorite hole: The par-5 16th hole called Unter Der Linden. A huge Linden tree blocks the left side green. There is a severe drop off as the green hangs 30 feet over the Sheboygan River. Be very careful when you get to this hole. A friend of ours knows a man who fell off the edge of the green and almost died. Apparently he was reading his putt and as he backed up to get a better look he stepped backwards and fell some 30-feet into the river. I had my caddie read my putt.

4. The Meadow Valleys at Blackwolf Run

At 7,142-yards the Meadow Valleys course is longer than the River Course, but not considered as difficult. A lot of people think that this course will be easy, but when the wind blows, forget it, you may have to use two or even three clubs more or less depending on the direction of wind. It can be frustrating to hit what you think is a perfect shot and see it land 30-yards short of your target or worse blow over the green into thick fescue.

The Irish Course may make you feel like you are in Ireland, but while playing the Meadow Valleys course it is hard to think you are in any other place but in the state of Wisconsin. Surrounded by farmland, you only see miles and miles of corn, hear cows mooing and smell farm animals. Standing on almost every tee box, it is hard not to be patriotic because you can see a giant American flag waving in the background. Apparently, the largest flag in the United States, the steel pole is 338 feet high, 6 feet wide at the base, weighs 65 tons (without the flag), and is sunk into a 550-ton block of concrete that is 40 feet deep, 8 feet wide and reinforced by steel rods. The flag is 120 feet by 60 feet, or 7,200 square feet. Each star is 4 feet high and each stripe is 4 1/2 feet wide. It weighs 300 pound.

My favorite hole: The 227-yard par 3 15th hole called Mercy. The scorecard says that is the hardest par-3 that you may ever play. It is my favorite because I was 8-inches from getting a hole-in-one. That hole is not so hard.

Other great golf courses in Wisconsin we played:

Pine Hills Country Club
The Bog
The Bull

Send me your questions or comments-KPJ@swingbladegolf.com.

Cardiogolf is a great way to exercise and work on your golf game at the same time.  Get started with exercise today by doing my Cardiogolf program.

Check out a clip online of my  of the Cardiogolf Infomercial.

Cardiogolf is a great way to exercise and work on your golf game

Golf-Specific Stretching

Last year golfers suffered approximately 35,000 injuries that required a trip to the emergency room or doctor, according to the National Safety Council.  Contrary to popular belief, golf is a physical game that requires a lot of swinging, twisting, turning, gripping, bending and squatting, which places stress and strain on lower backs, hips, knees, shoulders, hands, wrists and elbows.  Injuries can also occur if you walk and carry your bag, putting you at a higher risk for back, knee and ankle injuries.

The majority of golf injuries are not usually a result of a single traumatic or fluke accident. They are more frequently a result of tissue damage sustained over time from overuse and poor technique. Most golf injuries fall into the general categories of strains, sprains, fractures, and tendonitis.  Since the golf swing emphasizes movements on one side of the body more than the other, playing frequently can inevitably create muscle imbalances that can lead to injuries.  Many injuries can be prevented by being better conditioned.  Stretching on a daily basis is one of the fastest and easiest way to prevent injury, improve your range of motion and extend your golf career.

Throughout the rest of this program, I will be demonstrating golf-specific stretches to help you warm up, prevent injury, increase your range of motion, improve your swing and even help you relax.

Consistency is the key to stretching. It is better to do a few minutes of golf specific stretches everyday, rather than to wait until you have a couple of hours free at the end of the week. It usually never happens.

On-Course Exercise

Get into the habit of warming up and doing at least two golf-specific stretches every day.  Here is an example of a golf-specific stretch.

Step 1-Set up holding a golf club in your hands with your right palm up and your left palm down like shown in the photo.

Step 2-Swing to the top of your swing and hold this position for at least 10 seconds.

Step 3-Swing to the finish and hold follow-through position for at least 10 seconds.

Off-Course Exercise

Complete the Pre-Swing Muscle and Joint Warm Up chapter from the Cardiogolf DVD.  To order your own copy of Cardiogolf visit cardiogolf .

Preview Cardiogolf

Find out your golf personality

KPJ’s  Game Improvement Program

Body Motion

Now that you have learned how to grip and setup correctly and understand how your hand, wrist and arm action square the club at impact, you need to learn to move your body to put power into your swing. To get the feeling of a full swing, it is best to practice without a club. My mentor, Jim McLean, puts a huge emphasis on the importance of correct body motion. Your body ultimately influences the path of your club at impact, which we already know affects the initial flight of the ball. If you want to become a more consistent ball striker, you better learn to move your body correctly.

Backswing

Your shoulders wind perpendicular to your spine angle, and they turn so they are at a 90-degree angle to your target line. Of course, you may lack flexibility to make a complete 90-degree turn, so just think of turning your shoulders twice as far as your hips turn. Try to turn your left shoulder (if you are right-handed) over your right knee.

Downswing

After you have loaded your body weight into your right foot, you immediately shift your lower body back to the left as your upper body momentarily stays put. Specifically, your left hip bumps toward the target, which makes your right shoulder drop down. Once this move has taken place, you can complete the sequence by turning your right side through to the finish.

Common mistakes

On the backswing, you are just trying to turn to get your arms in position at the top of the swing. It is not necessary to lift, heave, lunge or over-turn on the back swing. In fact, most higher-handicappers overdo the things they are supposed to do on the back swing. Be careful not to over-turn on the back swing and raise your body up out of the original angle. If you raise up out of your posture then you will have to do something drastic on the downswing to compensate, usually resulting in fat or thin shots. Practice the body motion drill often to make it a part of your swing. The more effectively and efficiently you can shift your weight, the more consistent ball striker you will become.

On-Course Exercise

Before play or practice perform this body motion drill that will not only help you shift your weight, but is a great way to warm up as well.

Standing without a club, assume a good set up. As you do these exercises, remember that we are practicing to hit a golf ball. Always stay in your spine angle and keep your vision down where the ball would be.

You can crisscross your arms over your chest, put your hands in your pockets, or put your hands behind your back.

From here, think of winding your upper body over the resistance of your lower body. If your knees are pinched in slightly at address, it’s easy to feel the weight stay on the inside of your right foot. You want the weight of your lower body to shift so it ends up positioned over your right hip, leg and foot.

Exercise

Do the Body Motion chapter in the Cardiogolf DVD.  To get your own DVD visit www.cardiogolf.com.

The best way to work on your body motion is to do it indoors where you can look at yourself in the mirror.  You can do the same body motion indoors as you do outdoors.  Practicing this on a regular basis will help your swing become more efficient and fluid. The Body Motion chapter in Cardiogolf will guide you through the correct motion and give you a quick way to warm up before you play or practice.

Preview Cardiogolf

Find out your golf personality

KPJ’s  Game Improvement Program

Cardio Training for Golfers

What is Aerobic Exercise and Why Should Golfers Do It?

For an activity to qualify as aerobic, two factors must be present. First, the activity must last at least 20 minutes. Second, you have to increase your heart rate to at least 70% of your maximum rate during the 20 minutes.

Cardiovascular Benefits:

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently.

Additional Benefits of Aerobic Exercise: In addition to cardiovascular benefits, other benefits of aerobic exercise include:

Control of body fat: Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.

Increased resistance to fatigue and extra energy

Toned muscles and increased lean body mass

Decreased tension and aid in sleeping

Increased general stamina

Psychological benefits: Exercise improves mood, reduces depression and anxiety.

Keep excess pounds at bay: Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.

Increase your stamina: Aerobic exercise may make you tired in the

short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.

Ward off viral illnesses: Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

Reduce health risks: Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

Manage chronic conditions: Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.

Strengthen your heart: A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

Keep your arteries clear: Aerobic exercise boosts your high-density lipoprotein (HDL), or “good,” cholesterol and lowers your low-density lipoprotein (LDL), or “bad,” cholesterol. The potential result? Less buildup of plaques in your arteries.

Boost your mood: Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

Stay active and independent as you get older: Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.

Live longer: People who participate in regular aerobic exercise appear to live longer than those who don’t exercise regularly.

On-Course Exercise-

Kill two birds with one stone: walk while you play golf. One small change that could help you build your stamina and cardio endurance is to walk while you play golf.  If you can’t walk the entire round or your course requires you to take a cart, try to fit in as much walking into the day as possible.  Walk the couple hundred yards to driving range instead of hoping into the cart.  Walk in between shots when you play. Grab a couple of clubs and walk to your next shot while your partner drives the cart.  Every little bit of movement helps you develop your cardio endurance.

Off-Course Exercise-

Do the Groove Your Swing Chapter of the Cardiogolf DVD.  This section of the DVD will provide you with a low impact workout for you whole body that will help you improve your swing technique, clubhead speed and body and swing motion.  To get your own copy of Cardiogolf visitwww.cardiogolf.com.

Preview Cardiogolf

Find out your golf personality

KPJ’s Cardiogolf  Game Improvement Program

Arm Swing

This week the Cardiogolf Game Improvement Program is devoted to learning how to swing the club to square the clubface.  From last week, you should have developed an understanding of the basic fundamentals and now can then begin to develop your swing to build consistency. The second week of Cardiogolf Game Improvement Program builds on the foundations established in the first week.

Focus on the lead arm for solid shots

The golf swing in its most simple form is really only a circle. The radius of that circle, back and through the swing is the lead are (left arm for a right-handed swing and right arm in a left-handed swing). Good players create a wide arc on the backswing and maintain the radius that they created at address throughout the swing. High-handicappers, on the other hand, in their attempt to create a wide arc usually over do it by over swinging and bending their lead arm at the top of the swing, which is the opposite of what they should do.

When a wide arc is established at the top of the swing, the player is now able to drop their arms in the correct position on the downswing which allows the left arm to release through impact and fold correctly on the follow-through. The left arm folding on the follow-through keeps the club on the correct plane and the ball on the target line.

A high-handicapper that collapses his lead arm at the top of the swing is now out of position and has to throw the club from the outside on the downswing. From this position he tries to save the shot by extending the lead arm on the follow-through, once again, the opposite of what one should do, resulting in the dreaded chicken wing follow-through where the elbow points up instead of down destroying the radius of the circle.

Good ball strikers create a wide arc on the backswing because they accomplish a couple of things:

1) As they swing back, they naturally hinge their wrists, which puts the club on the proper plane
2) They are flexible enough to make a full turn while maintaining the lead arm extended.

High-handicappers tend to do the opposite:
1) Because of a faulty grip they are unable to hinge their wrists properly and then usually end up hinging their elbows instead
2)Because they may not be as flexible, they are unable to make a full turn so they cannot keep the left arm extended so they bend the arm instead.

You don’t need to swing exactly like a tour player to strike the ball well, but don’t do the exact opposite. Keep the lead arm extended on the backswing and let it fold on the follow-through. If you have been struggling to hit solid iron shots, focus on your lead arm.

On-Course Exercise-

Remember a faulty grip can inhibit how much you can hinge your wrists, so check your grip frequently.  Also be careful not to grip the club too tightly.  Tight grip pressure can cause tension in your hands, wrists and forearms and prevent you from hinging and releasing the club.  On a scale of 1 to 10: 10 being the tightest grip pressure you can have and 1 being the loosest grip you can have, your grip pressure should be a 4 or 5 on the scale.  Simply waggling the club before you hit your shot can help you loosen up your grip pressure.

Off-Course Exercise-

Here is a simple drill to help you keep your left arm (right arm for left-handed golfers) straight on the back swing.  Hold a club just with your left hand grip. Grab your left wrist with your right hand as shown in the picture.  Holding your left wrist, swing the club to the top of your swing keeping your left arm as straight as possible.  Pull your arm straight with your right hand.  Doing this a few times a week can help stretch out your arms and shoulders and train yourself to keep your lead arm straight.

Preview Cardiogolf

Find out your golf personality

KPJ’s Cardiogolf Improvement Program

Ball Position

Ball position and weight distribution are closely, related. The distribution of your weight at address can affect your swing significantly. In fact, weight distribution should change to match the shot you are playing.

With short irons, there is slightly more weight on the lead leg and the ball position is in the middle of your stance. With the rest of the irons and fairways woods, the weight distribution is about even. When driving, there is slightly more weight on the back leg than the front leg.

Ball position for short irons is just to the right of center for right-handed golfers and just to the left of center for the left-hander golfer. As you progress to longer clubs, move the ball a half of a rotation toward the target. The ball position for the driver will then end up opposite of the front heel. With a driver, the ball should fall underneath your front ear, making your head start behind the ball.

Trouble-Shooting

The “slicer” tends to keep too much weight on the front leg at address for all shots, which restricts the shoulder turn and encourages a steep out-to-in swing.

Someone that tends to “hook” the ball too much will have too much weight on the back leg and play the ball too far back in the stance. Adjust your weight distribution to correct your swing flaw.

Alignment Tips

Alignment is the easiest fundamental to work on, and probably one of the most neglected principles of golf. A good shot is useless unless it is going toward your intended target.

First, you align the clubface square to your target line, and then you align your body. One of the biggest mistakes I see as a teacher is when people line up their body to the target first, then set the clubface down. This sequence usually makes people misalign their bodies, causing them to twist and turn inappropriately to get the ball to the target. Do not make the mistake that 90 percent of higher-handicappers do by not taking the time to align the body correctly.

The easiest and most effective way to align correctly is to set-up in an alignment station. Place a club down on the ground, pointing parallel to your target. With a secure grip and stepping forward with your back foot, set the clubface down behind the ball with the leading edge perpendicular to your target line. Then set your front foot into position and adjust your back foot into place so that both are parallel to your target line. Your feet, hips, knees, shoulders and even eye line should be parallel to your target line.

KPJ’s Cardiogolf Game Improvement Program

Cardiogolf Arm Workout

To order your own copy of Cardiogolf DVD click here.

“The best psychologist in the world is a square clubface at impact,” – Ben Hogan

To be a consistent ball striker, you should strive to swing with a square clubface at all times, unless, of course, you are trying to intentionally curve the ball. Golf is a hard enough game hitting the ball straight, let alone fighting an open or closed clubface at impact.

Watch a good player swing and you almost always see a smooth, rhythmic start to their backswing. So what starts the club back? If you look at the swing as a series of circles, the clubhead makes the biggest circle, followed by the circle the hands make, followed by the circle the body makes as it turns back and forth. So since the clubhead has to travel the farthest, you want to start the clubhead back first.

With a correct grip, your hand and wrist should rotate the clubhead so it stays square to the body throughout the swing. When the club is parallel to the ground, the toe of the club will point up. This is a square clubface. The palm of your right hand and the back of your left hand (if you are right-handed) should end up in what we instructors call the “shake hands” position. As you follow through, again the hands and wrists rotate so that when the club is parallel to the ground once again the toe of the club will point up.

When I was a kid my golf instructor, Bob Ledbetter, had me close my fists and stick out my thumbs as if to hitchhike. Pretending I was hitting a golf ball, he would have me rotate my arms so that at the halfway back point of the swing my thumbs would point up. Then I would finish my swing and my thumbs would again point up after impact on the follow-through. It is a rather simple move and should not be over complicated. To start your swing, think of pushing the clubhead straight back, and as your weight shifts naturally to the back foot, your hands and arms will rotate, keeping the clubface square.

As you continue to swing back, your wrists should start to hinge so that about three-quarters of the way back your arms and club will form the letter “L.”

At the top of the backswing, the clubface needs to be square as well. The clubface should be parallel or match the same angle of the left arm (for right-handers). If the clubface dangles and the left wrist is cupped, the clubface will be too open. If the clubface is flat or parallel to the ground, then it’s too closed. Have your golf instructor video tape your golf swing to see what your clubhead looks like at the top of your swing. A simple clubface adjustment may make the difference between a straight ball and a hook or slice.

If your clubface is square at the top of your swing, it should be square coming down and through the ball. At impact, the back of the left hand and palm of the right hand should face the target. After the ball is gone, continue to rotate the forearms in conjunction with the body. Don’t go through with an open face or a closed face.

Here is a drill to learn the correct hand and arm motion. Hit balls with your feet together. This drill teaches hand, wrist and arm coordination. If you do this correctly, the ball should fly straight without any curve left or right. This drill is also good to work on balance. If you swing too hard, you will lose your balance.

On-Course Exercise

Make practice swings without a ball aiming at a tee placed in the ground. Allow your wrists to hinge freely on the backswing and then on the follow-through clipping the tee out of the ground.

Off-Course Exercise

Complete the Arm Workout chapter of the Cardiogolf DVD.  To get your own copy of Cardiogolf visit  cardiogolf .

Preview Cardiogolf

Write Down Your Goals

Send me your questions and comments kpj@swingbladegolf.com